Insomnia is a very common and frustrating experience, and one that can really have a drastic effect on one’s experience of everyday life. If you want to make sure that your insomnia is being treated, then think about what you can do to improve it. The good news is that it is always possible to overcome insomnia, even if you have had it for many years and you are not convinced that you can ever get rid of it.
In this post, we are going to take a look at some of the things you might want to look into in order to overcome your insomnia. All of the following are going to help if you look into them, so make sure not to miss out on any of these tips and focus on any that apply to you.
Keep Your Sleep Hours Regular
One thing that is always going to really help with insomnia is if you are managing to keep your sleep hours as regular as possible. The more consistent your sleep times are, the better. You are going to be able to get into the routine each and every night much more easily this way. When you are sleeping at different times each day, however, that will add to your insomnia, so this is something that you will want to avoid wherever possible.
Make sure that you are making whatever lifestyle changes that are necessary to ensure you can do this. It is one of the simplest ways to cure your insomnia.
Improve The Sleeping Environment
There are also a lot of things you can do to generally improve the sleeping environment that you are sleeping in. It’s good to be aware of as many of these as possible, as there might be more than one that applies to your own bedroom that need changing. One of the most important factors is light. You need low light levels if you are going to sleep properly, so cut out any artificial light that might be coming from inside or outside of the bedroom. Make sure you have heavy blinds, curtains or drapes to help keep out natural sunlight and artificial light from streetlights.
But it’s not just about the light levels. Your sleeping environment also needs to be at the right temperature. There is a common misunderstanding related to this. Most people mistakenly think that the bedroom should be warm to get you to sleep. But the science actually says that your body has to cool slightly before it can get off to sleep. You need to have a slightly cooler bedroom, but with the ability to keep warm – think duvets and blankets and so on. If you have that, it’s the best of both worlds.
As well as light and temperature, it’s also important to look into sound levels. Of course, you will need the sound to be as low as possible, as most people will struggle to sleep if there is too much noise. How can you achieve this? In extreme cases, you might want to consider soundproofing your room, but you can also simply invest in earplugs if you prefer – which is a much cheaper and easier option.
One last thing to note to help make your sleeping environment as perfect as possible: make sure that it is personal to you, that it’s somewhere where you feel safe and happy, and that it’s comfortable in whatever way matters most to you. That is going to allow you to drift off so much easily and peacefully, no matter how bad your insomnia might have been in the past. If nothing else, it is well worth looking into this to make any improvements in helping you get a good night’s sleep.
Be Aware Of Common Disruptions
There are many things that can get in the way of a good night’s sleep. For instance, if you have a heavy meal right before bed, or you have alcohol, that can affect it greatly. There are also common medical issues that can interrupt your sleep, such as threadworms causing you to itch through the night. Ovex tablets will help with that, if it does happen to you. At other times, you might just be feeling anxious, in which case it could be worth trying to fix the source of that anxiety as best as you can to help cure your insomnia.
Get Regular Exercise
A lot of people don’t fully appreciate the importance of getting regular exercise. If you are not exercising enough, you may not get the rest that you need, so this is going to be something to look into. When you exercise regularly, your body is more naturally tired, and that means that it will be easier to fall asleep. It is also easier to sleep through the night, every night. So as you can see, it’s really important that you are getting all the exercise you can.
If you are wondering how you can achieve this, it’s actually pretty simple, but it will depend on what your starting point is. If you are currently not doing much exercise at all, then you might want to think about starting slow. You could do the couch to 5k challenge as a way to ease into doing more exercise, for instance. If you are fairly active but you know you can do better, then it might just be a case of making more time for exercise. Really the minimum you need to be doing to improve your sleep is around half an hour a day and that is an achievable amount of time for anyone.
The time of day you exercise matters too. If you are exercising in the morning, you might recuperate by bedtime, meaning that you won’t really get to sleep any easier than normal. But if you are exercising in the afternoon or even in the evening, it is more likely to improve your sleep quality considerably. So make a point of finding time in the evening for even just a quick run, and you should find your sleep improves greatly.
One last thing about exercise: if you start doing more of it, you might need more to have the same effect on your sleep. This is no bad thing, as it is all good for you, but it’s something to be aware of and to plan for.
Reduce Your Intake Of Caffeine
Caffeine is easily the biggest culprit when it comes to figuring out why you are not getting as much sleep as you would like to. Even just having a cup of coffee in the morning can affect how likely you are to sleep later on. That is something that you will want to think about as you try to improve your sleep and cure your insomnia. You don’t have to cut out caffeine entirely, however – although that would certainly help. But even just reducing it a little will help, so that’s something to consider.
At the very least, make sure that you are not drinking caffeinated drinks after midday. That way, you are going to reduce how likely you are to be affected by it in the evening.